13 Ways To Increase Testosterone Naturally

13 Ways To Increase Testosterone Naturally

Steady-state cardio is also an excellent way to lose fat since it helps you burn more calories. Weight loss is another critical way to boost your testosterone levels. Having high body fat levels almost always corresponds with low testosterone levels. And when body fat is reduced, testosterone levels always increase. Excessive alcohol intake can disrupt testosterone production. Try to limit alcohol to moderate levels for better hormone balance and improved health. Leafy greens like spinach, kale and collard greens contain a lot of magnesium, which can help regulate total and free testosterone.

I can’t find a link to the original source and I can’t find any other studies that support this claim! So without supporting research, I’m unsure of the effects of cold showers on testosterone. The biggest change I made to my diet was increasing my fat and cholesterol intake. The emphasis on increasing fat and cholesterol consumption meant I got to eat like Ron Swanson for three months — bacon and eggs and steak was pretty much the staple of my diet.

You may be wondering how to naturally increase testosterone levels. Thankfully, there are many ways to naturally boost your testosterone levels to help you feel strong and healthy for years to come. You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training.

The body produces the most testosterone during deep sleep, particularly during REM cycles. A study conducted by the Journal of the American Medical Association found that men who slept for only five hours per night experienced a significant reduction in testosterone levels. Establishing a regular sleep schedule, creating a restful environment, and avoiding caffeine and electronics before bedtime can help improve sleep quality and, consequently, testosterone production. Apples are rich in a compound called quercetin, an antioxidant known to promote blood circulation, treat erectile dysfunction, and manage low libido.

Another human study followed, where 75 healthy and 75 infertile men, were given 5 grams of ground up Mucuna Pruriens for 90 consecutive days. The results showed that testosterone levels increased significantly (38% in infertile men and 27% in healthy men). Luteinizing hormone (LH) also increased (41% in infertile males and by 23% in healthy males). And prolactin decreased (-32% in the infertile group and -19% in healthy group)224. Similar results were seen in a human study where Mucuna increased testosterone levels by 38% in infertile men 225.

Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. Of course, walking isn’t the only physical activity that boosts T-levels, when sedentary subjects are compared against “active” subjects, the more physically active guys do have higher sperm counts and testosterone levels. Also, its seen in studies that when sedentary men start some sort of physical activity and/or low-pace exercise routine, their T levels tend to go up as well133–135.

Full benefits may take up to 3 months, as consistent use supports long-term results. With five full months of TestoPrime (600 capsules), you’re saving the most per bottle — plus you get bonus lifestyle guides to support your transformation. Free shipping is included, making this deal ideal for serious users who want maximum results and long-term savings. Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26). Abdominal fat in particular produces high amounts of aromatases. Extra estrogens can trigger your body to produce less testosterone (13).

Reducing or eliminating these substances can help you regain healthy hormone levels. Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females. You may have a condition called hypogonadism if your levels are lower than that. Eating a healthy diet with enough fat is important for overall health and testosterone levels. Some types of fat contain cholesterol, which your body uses to make the hormone. Some evidence suggests getting 25% of your calories from fat.